Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Its been really difficult for me to eat more than 2100 calories a day i want to be eating a min of 3600 because im trying to bulk up
My main problem is i dont work or go to school just stay home and go to the gym i joined the military so im just waiting to be shipped out may 28th i go to sleep at 4am wake up at 2pm sometimes earier i eat pretty clean low fat low carb and decent amount of protein (i take a few whey protein shakes a day)
i wanted your guys help on how i can consume more food and what are some healthy foods that pack on alot of calories are there any good books about nutrition and proper eating
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Sometimes only the struggle makes it worth it, only the pain makes it sweet, and only victory is the answer.-Unknown
Testosterone Advantage Plan is a good one to start with. Get it from the author's web site. LouSchuler.com. Good nutritional advice!
If you're trying to bulk up, don't eat low carb. Never eat low fat, no matter what you're doing (cutting, bulking, or maintaining). You can avoid bad fats, but you need a fair amount of fat to be healthy and satisfied.
Try eating nuts for extra calories. They pack a lot of cals in a small package.
I find it hard as well to eat so many calories a day. I've started eating the following smoothies twice a day between meals (which i found listed on a forum - possibly this one!):
1 x tbsp natural peanut butter
1 x banana
1 cup oats
1 cup milk
1 x tsp wheat germ
1 x scoop choc whey
mgomez41- Post a typical daily diet so we can help out and show you how to add more calories.
Having said that, you dont wanna go from eating 2100 caloires a day to 3600 cals a day over night. You want to slowly add a few hundred calories a week over 3-5 weeks.
Eating 5-6 meals a day and still at 2100 calories? That's only 350 cals per meal/snack, on average. What can you do to each one to bump up the calories? A little added (extra meat and veggies, more anything, some nuts) can add up over the day. See if you can't add 25-50 cals to each meal/snack this week. Then do it again, each week, bringing your cals up over 3-4 weeks. It'll give your appetite time to grow, as well...
It could be that the meals get big enough that you're not hungry for the next one. That's when the smoothies, etc. come in. They're tasty and easier to down than a solid meal. Also, even when you're not hungry, a packet of nuts is a pretty easy 150-190 calories to eat.
Originally posted by mgomez41: weird ill just copy what i ate to give u an idea
yesterday
breakfast
4 eggs w turkey slice and chicken and some cheese w/
orange juice
lunch
cooked string beans with soy sauce and black pepper
tuna salad w/saltines and some orange juice
dinner
2 tuna sandwiches on whole wheat and some applesauce and orange juice
snacks glass o whey protein shake 1%milk and half a banana
First of all, if you want to eat 3600 calories a day you need to start eating 6-8 meals a day, no snacks, MEALS. I would stop drinking orange juice. You dont need all the simple sugars from it. You are better off eating fruit then fruit juice...less processed, etc. Also, dont eat half a banana, eat the whole damn thing. Another thing, wherre are the carbs? Add some oats to breakfast and lunch or some other healthy carb source(brown rice, yams, barley,100% whole wheat bread, quinoa, etc). Dont be afraid of carbs...you need them for energy anf to grow.
I tought this might help give you an idea of what a good bulking diet looks like. I gained 18 lbs in about 4 months with this diet. It switched up a little bit, like sometimes brown rice for carbs, different types of meat, etc. This diet was about 3000-3200 calories.
meal 1: 1 cup oats, 1 scoop whey, 1 serving fruit
meal 2: PWO shake- 1 cup skim milk, 1.5 scoops whey, 40g dextrose, 20g gatorade powder, bunch of water
meal 3 (an hour after PWO shake)- 1 cup oats, 1 can tuna, 2 servings veggies
i know that i need to eat more times a day but its so hard i need to start setting my alarm clock cause i usually wake up at 2 in the afternoon and only have like half a day which kind of makes it hard to eat 6-8
i need to buclke down and start waking up in the morning
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Sometimes only the struggle makes it worth it, only the pain makes it sweet, and only victory is the answer.-Unknown
Well, you can also just change your eating habits to reflect your schedule, not a "normal" one. Just eat breakfast at dinnertime, eat big at 10, and then again at 2am.
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Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sex machine.
Ok you go to bed at 4am and wake up at 2pm for no reason. But you are going into the military in a month and a half so that at least will teach you dicipline. Why not try this for an idea. Start going to bed at a normal time and waking up at a normal time. You are going to have to get used to it anyway or the first week of basic is going to be hell. That way you can be up at the right times to eat 6-8 meals per day and you can work out during the day like you will be doing in basic. Start hitting the gym hardcore and get a running start for basic.
waking up early to me is not a problem i did it for over 2 years when i went to school and work right now im just relaxing before boot camp cause thats gonna be like hell so i think i have the right to relax for a few months before i give my life to this country
i hit the gym hard and my endurance is pretty high i run alot i use to be a x-country runner
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Sometimes only the struggle makes it worth it, only the pain makes it sweet, and only victory is the answer.-Unknown
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